Here are some common alternatives for meat that can help you have a balanced diet and get the nutrients meat provides, but without the meat.

Whey Powder: Derived from milk, whey powder is a good source of protein. Available in a wide variety of ready mix shakes and powders it can be made as a milkshake or added in other recipes. Just watch the sugar and make sure you don’t go over the daily recommendation of 46 grams of protein unless your doctor has advised you to do so.

Tofu: Tofu is actually pretty good (though it’s somewhat of an acquired taste) and is made from cultured soy milk. It can be cooked in a variety of ways and can even be found in pre-packaged foods.

Legumes: This group includes healthy meat alternatives such as beans, chick peas, lentils, and bean sprouts. These foods are rich in protein, iron, and other nutrients.

Nuts and Seeds: Nuts and Seeds can provide protein, zinc, and other nutrients.

It is important when choosing to be a vegetarian that you get the right amount of protein, iron, and Vitamin B12, so be sure to check with your doctor if you should be taking any nutritional supplements to your diet. Often times a simple multi-vitamin will be what you need, but your doctor will be able to recommend any specific vitamins you should consider.